How to relax the muscles? Relaxing Muscles

Too much stress without good relaxation takes a lot of energy. Movements become constrained, fatigue increases, blood circulation, sleep and so on is disturbed. In general, as far as the muscles are straining, they should so relax. However, this is not always the case. Sedentary lifestyle and lack of mobility lead to the fact that some muscles are strained too much, while others are tired even after a little work by them. We have to resort to special means, how to relax the muscles. Know them is absolutely necessary for those who aspire to a full-fledged way of life.

Stress and relaxation

To know how to relax the muscles, and be able to do it, you need to learn how to feel and be able to work with stress. The method consists in voluntary muscle tension, and then in their natural relaxation. So we not only learn how to relax the muscles, but also become better able to feel your body.

In turn, they are engaged with different parts of the body. Begin with those muscle groups that are felt best. These are the hands, and also the face. Do exercises in any convenient position for you. But the best option is still the posture lying on the back.

Squeeze first the leading hand into a fist that has strength. Hold for a few seconds before relaxing your muscles. After that, try to release the tension and feel at this time your muscles. Do not overdo it. Let the body relax naturally, and you just watch your sensations. Then repeat the exercise. You will notice that it is much better to feel the relaxation. Do the same with the other hand. After the hands you feel good, focus on the whole arm, forearm and shoulder.

Do the same with the facial muscles, starting with the muscles around the eyes and then moving to the lower jaw and neck.

Having mastered these parts of the body, we pass to the feet, and then the calves, thighs, buttocks, stomach, lower back and back as a whole. In the end, mentally, look through the whole body. Try to feel if there are still some squeezed sites. If you feel the tension still somewhere, relax these places in the same way, straining them strongly-strongly for a few seconds, and then letting go of tension.

After the whole session, you do not need to get up at once and get down to business. If you did the exercises lying down, first turn to your side, pick up your leg, get on all fours. Gradually transfer the center of gravity to one knee, and after that - already on your feet. If you were sitting, then first you should lean forward and transfer weight to your feet, after which you can slowly get up. Such a gradual withdrawal from relaxation must be adhered to necessarily.

Concentrate on your body and touch

Learn how to relax the tension muscles, you can, developing a general sensitivity. Try to run through the body with an inner gaze and feel your muscles, then the temperature of the external environment, the surface with which you come into contact, pulsation and so on. All that can be felt in the body. It should not be rushed. Try to dwell on every feeling. For example, starting with the fingers of the hand, gradually go to the wrist, elbow and reach the armpit. In this exercise, the main thing is not relaxation, but concentration on your feelings.

The essence of the next exercise is to focus attention on breathing. Concentrate on it and be aware. Feel the surface you are in contact with, your clothes. Focus on all points where the body is in contact with clothing and the surface. Watch your attention and try not to control it and not to command. Just enjoy the contact. Usually the muscle tension itself goes away after a few minutes.

Movement - life: we relax hands and neck

People say for a reason: "Relieve tension." And this is not just a figure of speech. The voltage can really be reset. Let's try to implement this.

Bend your arms in the elbows, shake with brushes. It is not necessary to exert much effort. Let the brushes themselves hang out. Then spread the vibration completely on your hands, lowering them, lifting your shoulders to your ears and letting them fall. Relax your neck. Let her chin sink to her chest. Slowly give the head a semi-circle in one direction, then the other. You do not need to pull your neck. Let the muscles choose the stretch that is convenient for them. When doing this exercise, try to feel where there is tension, which prevents the neck from moving normally. Gradually you will work with these sites.

Relax the torso and legs

Lean forward, backward and sideways. But try to do these exercises not at the expense of muscular effort, but with the help of relaxing antagonistic muscles. Therefore, the movement should be soft and slow.

Lean your hand against the wall and make a few swings with your foot forward, backward and sideways. Let the leg move freely. Do not try to raise it as high as possible. Do not forget that you do not stretching, but relaxing. Do the same with the other leg, and then with your hands.

Stand up straight, turn to the sides relaxed. Exercise is performed by the muscles of the legs and pelvis, while maximally relaxing the upper body. Hands should hang like ropes, lowered down. The head can rotate after the body. We do not fix breathing, but breathe freely. Let the hands "fly", sweeping to the sides and up, and the body twists as he wants.

How to do exercises for relaxation

At the end of each relaxing exercise, there should be a short pause. At the same time, you can smoothly stand up and stand or walk around, trying not to strain. Some exercises, if possible, repeat throughout the day, giving rest to tired muscle groups. So you will gradually understand very well how you can relax your muscles.

The posture lying though also optimum, but to apply it within day it will be possible only in the day off. Exercises for relaxation you can do at lunchtime, and sitting on a chair, and being in public transport in any position. Feel your muscles, and you will succeed!

Bath

An excellent and very pleasant way of relaxing is taking a bath. Fill it with warm water, add a few drops of your favorite essential oil or pour infusion of herbs (eg chamomile).

This bath perfectly relaxes the muscles and cleanses the pores of the skin, improving the breathing of the whole body.

Massage

Relaxing massage, especially after taking a bath, will perfectly complement the procedure. Starting with the toes and feet, you should gradually move up and walk all over the body. Massage will fill the body with energy and as if will breathe new life. Of course, it is better if the procedure is done by a massage therapist. But you can do self-massage. After all, for a relaxing kind of effort, you do not need to apply.

Preparations, relaxing muscles

Sometimes the process is so neglected that exercises and home procedures do not bring the desired effect and tension remains. It is desirable to continue to do relaxing exercises. But often people prefer to replace their own efforts with pharmaceuticals.

There are special medicines, relaxing muscles. Among them there are ointments, tablets and even injections.

Ointments will help to relieve pain in the legs. For example, "Finalgon" is applied to diseased areas, after which the legs must be provided with heat. Of course, there should be no question of baths after applying the ointment.

When osteochondrosis and muscle spasms are often prescribed pills, relaxing muscles. Among them are known, for example, "Midokalm", "Baclofen" and "MM-301".

Intravenous drugs can be administered for short-term operations.

Some tips in the end

Do exercise therapy. With the help of simple, but correctly selected physical exercises, you can achieve a lot, including learning to easily relax.

Choose a chair that supports the lower back well. Well, if it can be regulated.

Try to keep your head straight, without lifting your chin, but without lowering it.

If you have a sedentary job, try to take small breaks every hour. Walk down the corridor, up the stairs. Make the slopes to the sides and chat with your limbs.

Conclusion

We have considered only a few ways to relax the muscles from many available. But if you begin to apply at least these, then, perhaps, no additional means, relaxing muscles, in the future you will not need.